Tuesday morning - treadmill session
Warmup 1km slow jogging pace then
1 x 4mins @ solid pace (14) with 90sec recovery
1 x 400m @ solid pace /inc 6deg followed by
cooldown 1km slow jogging pace to finish.
Tomorrow boxing bags in the morning and
Masters in the evening (100/300).

Monday morning - Early start - very cold!
Ran in fleece pullover and pushbike gloves.
40mins of slow easy running at recovery pace.
About 7km's. I'm feeling very strong at the
moment - just hope i don't overtrain.

Sunday evening - Recovery session
40mins of easy distance running in my new
Nike Free's. About 7km's and no problems
with the shoes.

Sunday morning - treadmill session
Warmup around 1.2km's jogging then
1 x 4mins solid pace (14) with 90secs recovery
1 x 400m solid pace (14) then cooldown around
1km jogging pace to finish.

After nailing a great PB this past Wednesday evening,
I'm all fired up to go on with it and really improve my
times (especially from 400-1000m). There are a
number of runners around the 3:05-3:20 mark (1000m)
at the Masters at Knox and i'm keen to mix it with them
as soon as i can! This is fairly similar to the 400/800's
that i run also. Runners just ahead of me that i want to
catch. All of this of course is keeping me well motivated!

Double Up...............

Saturday afternoon - another treadmill session.
Warmup around 1.2km jogging pace then
1 x 15mins tempo run (first 10min@11 then next
5min @9) followed by cooldown around 1km
jogging to finish.

Saturday morning - Treadmill session
warmup 1.5kms slow jogging pace then
1 x 4mins @ solid pace (14) then 90sec recovery
1 x 400m @ solid pace (14) then cooldown 1km
jogging to finish.

A Few Extra K's.................

Friday evening - An extra session!
Racking up a few more k's with 30mins
of slow easy distance work. Finished off
the last 3 or 4 mins a bit stronger for
about 5.5km's.

Thursday morning - Early morning recovery run.
40mins of slow easy running for about 7km's.
Very much intended as a way to flush out the
legs from last night's Masters races.

Big PB To Reach 2005 Goal !!!!!

Wednesday night - Knox Masters.
A cool night - track wet and slippery.
warmup 4 laps slow jogging pace then
4 x 100m strides gradually building pace
1 x 1000m race - 10th in NEW PB 3:27
This takes 13 seconds off my previous best
and smashes through my 2005 goal time!
1lap quick recovery slow jogging pace then
1 x 200m race - 2nd in 28.2 PB then another
lap slow jogging recovery and some rest.
3 x 3/2 grandstand steps (47/48) with 90secs
walk recovery before 2 more laps slow jog
cooldown to finish.
(NEW GOAL - 1000m is sub 3:20)


Wednesday morning - Boxing bags 6 x 3mins
plus leg raises.

Tuesday morning - treadmill workout.
warmup 1km slow jogging pace then
1 x 1000m @ strong pace/ 90secs walk recovery
1 x 400m/inc 6degs strong pace then
cooldown 1km slow jogging pace to finish.
Tomorrow will be boxing bags in the morning
and Masters racing/training in the evening.

Monday morning - cool to mild.
About 43mins of slow easy running this morning
for about 7.5km's.
Tomorrow morning - treadmill tempo/intervals.

Sunday - rest day

Saturday morning - cold
Warmup around 1.5km then
1 x 1km solid pace then 90secs recovery walk
followed by 1 x 400m solid pace and cooldown
jog of around 1.5km to finish."

Friday - Very cold morning
Boxing bags 6 x 3min rounds followed by
1 set of leg raises/dips/pull-ups.

An Early Start...............

Thursday morning - Very cold and icy!
An early start this morning 5.30am
40mins of slow easy jogging for around 7km's.
Much of it in very dark conditions around the
streets near home and through a bit of bushland.

800m PB again !!.....................

Wednesday night - Knox Masters
warmup 2 laps slow jogging pace
5 x 100m strides gradually building pace
another 400m slow jogging pace then
various slow and faster jogging back and forth
1 x 800m Hcp race - 3rd in 2:34 PB (from 2:36)
1 x 400m slow jogging pace then
3 x 3/2 grandstand steps - 90secs recovery
3 x 200m @ 75-80% walk back recovery.


Wednesday morning - boxing bag routine
6 x 3min rounds followed by leg raises.

Thick Blanket Fog!............

Tuesday - A very very cold foggy and icy morning.
I decided that rather than try to do a solid 3km in
these conditions (also still have a sore back), i
thought it better to just do an easy 40mins for
around 7km's. No problems with my back doing
that and it felt quite good (a little tough at 20min).
Hopefully i'll be right to do my boxing bags in the
morning (6 x 3mins) before Masters tomorrow night.

Monday morning - Treadmill session (very cold)
warmup 800m slow jogging pace then
4 x 400m @ 3/4 pace with 90sec recovery jog
in between each rep. Cooldown 800m jogging.
2 sets of leg raises/skipping/tuck jumps to finish.

Sunday - today is going to be a rest day.
In the past, i might have gone to the track
for a sprint session but i have somehow hurt
my back (probably lifting the kids etc). I do
however, have to trim the hedge at the front
of the house and do some work on my motor-
bike this afternoon. I will just have to be a
bit careful for a couple of days (I hope!).
Tomorrow morning should be a treadmill
interval session - we'll see.

Fleur running at Tirhatuan Park last Saturday...........

Photo courtesy of the KLAC website.

Saturday - very very cold icy morning!
Warmup 1km slow jogging pace then
1 x 1000m timed lake run 3:51 again!
cooldown 1km slow jogging to finish.
(no cross-country today).

Friday - I decided to go for a longer run
this morning. I hurt my knee slightly on
Wednesday night in the 100m. Also i have
some soreness in my upper legs/groin area.
I ran at an easy pace for 40mins (about 7kms)
and will do a 1000m timed run around the lake
tomorrow morning.


Thursday - Rest day

Big 300m PB tonight!

Wednesday night - Knox Masters
A cool night - no wind at all.
warmup 2 laps slow jogging pace
5 x 100m strides gradually building speed
1 lap slow jogging pace then a small gap.
1 x 100m race - 2nd in 13.34 - pulled up
with a slight twinge in my left knee - last 10m.
A short break then slow jog around to 300m.
1 x 300m race - 2nd in 44.36 PB (previous 47)
A short break then 2 x 200m @75-80% with
200m walk recovery in between. 2 laps slow
jogging to finish.

Wednesday morning - quite cool - boxing bags
6 x 3min rounds followed by i set of leg raises.

Tuesday late aft - treadmill session.
warmup 1km slow jogging pace then
4 x 200m reps at 70% (around 36s)
with 200m of jogging between each.
treadmill set to 2deg incline and 14kph
(around 17) and 9kph for the recoveries
(around 11.5). 400m slow jog to finish.

Tuesday morning - very very cold!
wore fleecy jumper this morning.
warmup 1km slow jogging pace then
1 x 1000m timed run at the lake 3:51
really struggled with breathing in the
cold icy weather at about the 600 mark.
cooldown 1km slow jogging pace then
2 sets of skipping/med ball/tuck jumps.

Saturday morning - KLAC Cross Country.
A few spots of rain at times.
Warmup around 500m slow jogging pace
various runs at good pace leading out the
cross country races for KLAC. The last
being a slightly slower run of about 500m
to finish.
I had a couple of bourbons last night so i
needed to run them off this morning. Also
tonight i'm off to the Knox Masters Dinner
Dance so i'll probably have more to drink
tonight!

Friday morning - 3km timed lake run.
Warmup around 600m slow jogging then
1 x 3km timed run - lake course (14:59)
cooldown around 400m slow jogging to
finish.


Thursday - Rest day.

400 PB 62.09 !!

Wednesday - Knox Masters Athletics.
Warmup 2 laps slow jogging pace
6 x 100m strides gradually building speed
1 x 400m race (4th in 62.09 PB) then
1 lap slow jogging to loosen up a little
3 x 3/2 grandstand step drills (aroun 47/48s)
1 lap slow jogging to lossen up again
4 x 120m run-throughs @ 85-90% pace
2 laps slow jogging to finish. Good session!

Tuesday morning - cold
warmup 1km slow jogging pace
1 x 1000m timed lake run 3:51
cooldown 1km slow jogging pace
2 sets of skipping/med ball/tuck jumps
to finish.

Monday - Due to circumstances beyond my control,
today has been another rest day. Maybe not such
a bad thing as it's been a while since i had a few days
off in a row. The revised plan for tomorrow morning
is now for a 1000m timed run at the lake.

Sunday - rest day today - tomorrow will be the
first time on the treadmill again for a few weeks.